Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending May 28, 2016:

	activity	#	time	miles		km		+m
	orienteering	3	4:04:27	16.11	(15:10)	25.93	(9:26)	776	48c
	paved running	4	2:08:07	11.19	(11:27)	18.01	(7:07)	168
	trail running	2	1:13:08	7.25	(10:05)	11.67	(6:16)	166
	rowing machine	3	30:00	4.28	(7:00)	6.89	(4:21)
	track running	1	27:13	2.81	(9:41)	4.52	(6:01)	1
	Exercises	1	12:00
	Total	11	8:34:55	41.64		67.02		1111	48c
	[1-5]	11	8:25:13
averages - sleep:8.5 weight:143lbs

1:47

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Saturday May 28, 2016 #

Event: NEOC: Lincoln Woods

11 AM

orienteering race 1:21:34 [3] *** 5.35 mi (15:15 / mi) +260m 13:15 / mi
ahr:120 max:138 18c shoes: Inov8 OROC 350

HAd an OK run, despite not being able to read the map as the black overwhelmed the printing and I could not pick out any details in rocky areas. Did a 180 out of 2, haven't done that in many years, blew 6-7 minutes going the wrong way and getting back.
Apparently it was a record setting hot day, I didn't notice other than taking a drink at the water stop and filling up at the finish, and munching down the cheesy popped corn.

Red - Splits

Friday May 27, 2016 #

10 AM

paved running warm up/down 16:06 [3] 1.48 mi (10:51 / mi) +8m 10:40 / mi
ahr:104 max:117 shoes: Asics GT-1000

track running intervals 27:13 [5] 2.81 mi (9:41 / mi) +1m 9:41 / mi
ahr:128 max:156 shoes: Asics GT-1000

3x(200,200,400)
I was waffling on getting out to the track, too hot, too tired...just excuses though. Was most worried about a sunburned scalp, so wore a hat.
And it feels so good to get it done, and although I was holding back a bit in deference to the warm weather, I went reasonably quickly.

Note: Artificial Turf infields a way hotter than grass.

paved running warm up/down 14:49 [2] 1.33 mi (11:07 / mi) +6m 10:58 / mi
ahr:116 max:122 shoes: Asics GT-1000

Thursday May 26, 2016 #

Event: CSU Peter's Hill

rowing machine 10:00 [3] 2.26 km (4:25 / km)

30situps,40heeldrops,

10 AM

orienteering 1:37:27 [2] 5.59 mi (17:25 / mi) +348m 14:36 / mi
ahr:107 max:138 shoes: Vintage VJ

with Hill

Wednesday May 25, 2016 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:8.0 weight:143lbs

30jacknifes,60heeldrops,44hamballs

Tuesday May 24, 2016 #

rowing machine 10:00 [3] 2.33 km (4:18 / km)
slept:9.5 weight:143lbs

30situps,20hamballs,40heeldrops

12 PM

paved running long 14:07 [3] 1.2 mi (11:44 / mi) +30m 10:53 / mi
ahr:113 max:143 shoes: Asics GT-1000

trail running long 1:03:26 [3] 6.52 mi (9:44 / mi) +163m 9:02 / mi
ahr:118 max:137 shoes: Asics GT-1000

paved running long 17:06 [2] 1.71 mi (9:59 / mi) +40m 9:19 / mi
ahr:115 max:128 shoes: Asics GT-1000

Monday May 23, 2016 #

Exercises (Ballista routine) 12:00 [3]
slept:8.0

10 AM

paved running 37:27 [1] 2.76 mi (13:34 / mi) +63m 12:40 / mi
shoes: Altra Instinct 1.5

7 PM

paved running 28:32 [2] 2.7 mi (10:35 / mi) +21m 10:20 / mi
ahr:100 max:115 shoes: Altra Instinct 1.5

Sunday May 22, 2016 #

Event: NEOC: Mount Misery

10 AM

trail running warm up/down 2:29 [0] 0.22 mi (11:29 / mi) +2m 11:10 / mi

orienteering race 39:33 [3] *** 3.0 mi (13:11 / mi) +92m 12:02 / mi
ahr:126 max:138 16c shoes: Icebug Celeritas

I went with the intention of running without hesitating, reading ahead and planning direction and attacks on the move. Not running all out, but it is fairly easy to map read on the run here as the forest is open for the most part and there is no rock underfoot.
Quite a few competitors on Green far ahead of me, which I was surprised at, although I did lose time on 3 controls.

trail running warm up/down 7:13 [0] 0.52 mi (13:52 / mi) +1m 13:47 / mi
ahr:99 max:113

orienteering race 25:53 [4] *** 2.17 mi (11:56 / mi) +76m 10:45 / mi
ahr:130 max:148 14c shoes: Icebug Celeritas

Tried a few different routes as many of the legs were the same as green.

Brown - Splits

Green - Splits

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